Sleep allows for "hippocampal neurogenesis" (growth of brain cells) which facilitates the regulation of emotions as well as the formation and consolidation of memories.EatingExerciseRegular Exercise leads to:Decreased mortalityDecreased risk of disease (cardiovascular, diabetes, cancer, osteoporosis, dementia)Reductions in stress, anxiety and depressionFor most people, under 40 years of age, 30 minutes of exercise 5 days a week may be enough. An hour a day is even better (especially for those over the age of 40). Do exercise that you like as you will tend to stick with it. Voluntary Aerobic Exercise leads to "neurogenesis"

(new brain cells) which has all kinds of positive effects, as noted above, but also including a reduction in the duration of fear memories.AcceptanceCognitive Frame: altering negative thoughts Cognitive Therapy OverviewMindfulnessStress ManagementCheck out the StressLess Prezi! But for a quick recap (under 3 minutes) watch this:Behavioral OverridesYou've all heard Gandhi's quote: "Be the change you wish to see in the world"... well, here we are saying, "Be the change you wish to see in yourself." In other words, sometimes changing your behavior can change your inner world, including your mood. Thich Nhat Hanh has a famous quote that captures this thought: "Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy." Think about this the next time you feel sad or depressed. Your natural inclination might be to isolate yourself from others and you may end up feeling worse as a result. If instead, you can get yourself to socialize or mobilize (do something active), you may be surprised to find yourself feeling better...Compassion, Forgiveness, & Letting GoDeveloping Compassion and Letting Go of AversionMindfulness Meditation for Acceptance of Thoughts and FeelingsWhat is it?Does it work?Overcoming Hopelessness (14 minutes)CBT: Specific TechniquesSelf AwarenessIt is important to know yourself: when negative thoughts or events occur, do you tend to: go numb, get depressed, panic, etc.... &/or avoid feeling the pain by overeating, drinking, etc. Knowing these things will help you address them and lead a more balanced life.For good health & mood management: always eat breakfast and include protein in the meal (e.g., eggs or a protein smoothie); eat every 2-3 hours (e.g., 3 meals and 2 snacks or 5 small evenly spaced meals); eat your last meal well before bedtime; get enough omega 3 and 6 fatty acids; watch your sugar, caffeine, and alcohol intake-- think moderation.You can complete the Self-Awareness materials provided in the Life Skills Moodle course! Sign up through the CAPS website (or click here: http://courses.humboldt.edu/enrol/index.php?id=18)These are optional!Moods are important. They determine our outlook-- how we see ourselves, the world, and other people. The goals of mood management consist of altering a disagreeable mood, enhancing a "so so" mood, or maintaining a pleasant mood. We don't always have control over our surroundings, but we do have a large degree of control over how we cope with our circumstances and how we shape our moods.Also, don't forget, Relationship-Based Skills-- know when and how to ask for support or help from friends and family (and do it!). See Life Skill modules on Relationships and Communication for more info.RelationshipsUnderstanding chronic depression (56 minutes)Depression is a disease of civilization (22 minutes)-- watch through to the end!